Dieting does not work. If you insist on going on a “diet”, you will gain back all the weight you’ve lost and possibly more within a few months. This because diets are temporary. Once you stop following a strict diet, you go back to all your old habits. So stick to changes you can stick to, even if the weight does not come off as quickly. For example, many a person lost a significant amount of weight using the Atkin’s diet. But once they stopped using the diet, all the weight was gained back. On the other hand, those who used a low carb diet and gradually increased their carbohydrate intake until they find a caloric level they can keep up with on a long term basis may have gained back a few pounds, but mostly maintained.

So for long term results, use long term solutions. First, exercise at least 3 times per week. Exercising burns excess calories, that would become fat cells if left. Exercise will also build muscle, contributing to a better rate of metabolism and therefore greater rates of fat burn in the future as well as to decrease the risk of heart disease, high blood pressure, diabetes, back pain, and osteoporosis. No matter what kind of exercise it is, 30 minutes a day should suffice for most(1).

Another useful lifestyle change consists of eating more fruits and vegetables. They are often rich in vitamins, minerals, fiber, and low calorie options. Many of them also force your body to use more calories in processing them than they actually contain. As an example, 100 grams of grapes contain only 100 calories. So next time you are craving an afternoon snack, instead of grabbing that bag of chips or the fried chicken in your refrigerator, reach for a bag of grapes instead.

Finally, everything in moderation. While cutting out fat is good, cutting out all fat is not. Our bodies need fat, just like other nutrients, to function. And while eating fruits and vegetables is good, eating nothing but could damage the stomach and make your lifestyle change hard to stick to. Moderation is key to making long term changes and achieving long term success.

In summary, if you are looking to lose weight, take it slow. Exercise, eat more fruits and vegetables, and don’t go to extremes. Other methods may result in fast weight loss like “30 pounds in 30 days”, but the results will not last. Moderate lifestyle changes may result in only 2 pounds per week, but you are less likely to gain them back.

1. http://www.webmd.com/diet/exercise-weight-control